December 15, 2018

TRIX (Time)
4 Rounds:
50 Double Unders
30′ Handstand Walk
10 Pistols (total)
TABATA (No Measure)
Stir the Pot
*Using a wall ball
Switch direction each round.

Metcon (Time)
Teams of 2
2 Rounds For Time:
200m Overhead Plate Carry (45/25)
20 Plate Facing Burpee onto plate
20 Squats with Plate
20 Ground to Overhead
200m Run (no plate)
*Both partners go on the OH Plate Carry and the run – Split the work however you want.

Metcon (AMRAP – Reps)
“Tabata Barbell”
Tabata Deadlift 185/135
Tabata Hang Power Clean 135/95
Tabata Front Squat 95/65
Tabata Push Press 75/45

A tabata is 8 intervals of 20 seconds work 10 seconds rest for 4 min. Rest 1 min between each tabata. Score is total reps
Metcon (Time)
“Strongman Mile”
Complete a mile walk (8x200M) with any or all of the following, you choose:
Barbell 135/95
Stone/Bag carry
Sled push 90/45
Sled pull 135/90
Farmers/Frame walk choose load.
Buddy carry
Gunny (Time)
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.